Comparing Nutrients in 1 kilogram Boiled Balsam-pear , Leafy Tips VS Balsam-pear , Leafy Tips

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	11.7% 340kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	NA	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	NA	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 66.8g	25.3% 33g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	50% 19g	NA	38g per day for Men 19-50 years
Protein	64.3% 36g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	134% 1210μg	97% 870μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	278% 3.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.95mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	585% 7.6mg	618% 8.03mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	220% 880μg	320% 1280μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	618% 556mg	978% 880mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	97% 14.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1359% 1631μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	42% 420mg	84% 840mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	223% 2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	128% 10mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	224% 940mg	202% 850mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	233% 5.36mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	110% 770mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	177% 6020mg	179% 6080mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	24% 887g	24% 893g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Balsam-pear , Leafy Tips VS Balsam-pear , Leafy Tips per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Balsam-pear , Leafy Tips versus 1 kg of Balsam-pear , Leafy Tips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Balsam-pear , Leafy Tips vs Balsam-pear , Leafy Tips:

• 1 kilogram of Boiled Balsam-pear , Leafy Tips has 1.4 times more Vitamin A than Balsam-pear , Leafy Tips.
• While 1 kg of Raw Balsam-pear , Leafy Tips contains 1.3 times more Vitamin B2, 1.5 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Balsam-pear , Leafy Tips provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per one kilogram.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Balsam-pear , Leafy Tips vs Balsam-pear , Leafy Tips:

• 1 kg of Raw Balsam-pear , Leafy Tips contains 2 times more Calcium, 2 times more Iron and 1.3 times more Phosphorus than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Balsam-pear , Leafy Tips contain similar levels of Copper, Magnesium, Manganese, Potassium, Zinc and Water per one kilogram.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Raw Balsam-pear , Leafy Tips lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Balsam-pear , Leafy Tips has 2 times more Carbohydrate than Balsam-pear , Leafy Tips.
• While 1 kg of Raw Balsam-pear , Leafy Tips contains 1.5 times more Protein than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Raw Balsam-pear , Leafy Tips provide inadequate amounts of Energy in one kilogram.